Top Power Foods for Preventing and Reversing Diabetes & Heart Disease

Lady Jane's Cheat Sheet 

•Oatmeal

•••••Diabetes Reversal Super Star! 

old fashioned rolled oats, or even better-oat groats, steel cut oats. Never instant oats, who needs their dreadful flavor, artificial flavors and refined sugars?

OM EZ Recipe: Add 1/4 cup steel cut oats to two cups boiling water, add one fresh chopped apple, handful nuts, seeds and chopped dried cranberries for sweetness, cover and reduce heat, cook 25-ish minutes. Keeps refrigerated 3-4 days.

Contains: awesome Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

•Seeds

••••especially Flaxseed and Chia Seeds

Flax seed is best fresh ground-use your coffee grinder

Contains Omega-3 fatty acids; fiber, phytoestrogens, soluable fiber and lignon--that block the production of LDL/bad cholesterol. These substances also increase the body's ability to get rid of cholesterol. 
Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46 percent 

OM EZ Boost: Add a cholesterol blasting, high protein, nutty crunch to steamed veggies, yogurt, cereal....sprinkle  a few spoons of ground flax or whole sesame, pumpkin, sunflower seeds on everything

•Nuts

•••••especially Almonds and Walnuts

Contains Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. ...antioxidant, anticancer, antiviral, and anti-high cholesterol actions.
Nuts, oats or barley and berries with a small serving of greek yogurt is the perfect breakfast

 Nuts contain healthy fats, but even healthy fats are still fats, use accordingly.  Best as a nutrient booster sprinkled on veggies, salads or steamed grains. Below: Steamed faro, walnuts, asparagus and cucumber in dill yogurt sauce...excellent warm or chilled.

OM EZ Recipe: Rough chop one cup hazelnuts (or any nut) and sauté on medium heat with a little olive oil, add 1-2 cloves minced garlic for 1-2 min, add 2 cups chiffonade /fine shred Dino kale, sauté under one min just to wilt and remove from pan, add a squeeze of lemon and sea salt

Don't bother with roasted/salted nuts. Always buy 'raw' nuts and seeds



OM EZ Power Boost: Add a high protein, nutty crunch to steamed veggies, grains, yogurt, cereal

•Beans, Peas, Legumes

•••••••Especially Black or Kidney Beans...EXCELLENT for diabetes and the heart

 Contains  B-complex vitamins; niacin; folate; 

magnesium; omega-3 fatty acids; calcium; soluble fiber

OM EZ Power Boost: add cooked beans, peas and lentils to soups, salads, pasta, grain and veggie dishes for uber healthy plant protein.
Beans play well with nuts! Try the two tossed with a simple steamed green beans and a little sea salt and cracked pepper-yum! 

Beans are best when allowed to soak overnight, rinsed, covered with fresh water and simmered with onions, carrots and kombu for two-ish hours

OM Instant Eats:  top fresh cooked black beans with chopped cilantro,  chopped tomatoes, diced onions, jalapeno and fresh lime, skip the cheese and add a dollop of nonfat greek yogurt if you need a little dairy

•Brown Rice

contains B-complex vitamins; fiber; niacin; magnesium, fiber.





OM EZ Recipe: bring 2 cups of filtered water to a boil, add pinch of sea salt and one level cup short grain brown rice, allow to return to boil, cover and reduce heat to low, cook 37 minutes. 

Always have cooked brown rice or other grains on hand as the base for numerous 'bowls' and quick stir fried rice/grain dishes. Keeps 4-5 days refrigerated or freeze 2-3 months

•Tofu

buy sprouted organic when possible/ Trader Joes usually carries it
Contains Niacin; folate; calcium; magnesium; potassium.
OM EZ Recipe: slice one pound firm tofu into 1/2 inch squares or stops, marinate with 2 cloves minced garlic and 2 tablespoons minced ginger with enough soy sauce to make a paste. Refrigerate 4-24 hours, place on parchment lined cookie sheet and broil 3 min on each side.

Baked tofu holds 3-4 days refrigerated and is excellent in a wrap, or cubed and mixed in stir fry veggie dish, or tossed into a salad 

•Quinoa

•••••Awesome high protein power food from Peru! 

Uber convenient it cooks in just 15 little minutes.

OM EZ Recipe: one part rinsed quinoa to one part filtered water,  bring to a boil, add rinsed quinoa and reduce heat, cover and cook 15 min...add fresh herbs, lemon, chopped cooked veggies, nuts, seeds, a few drizzles olive oil and a sprinkle of sea salt

•Soy milk

Contains Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
USE SOY PRODUCTS in MODERATION, soy is great for the heart but questionable for breast cancer

•Berries, Especially Blueberries

••••••••••organic frozen is fab and extra convenient

Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Anthocyanins in the berries, are a natural chemical that shrinks fat cells and also stimulates the release of adiponectin, a hormone that regulates blood glucose levels

•Pomegranate

BREAK the COLA HABIT: add a couple of splashes pomegranate juice to sparkling water

Contain numerous antioxidants, including heart-promoting polyphenols and anthocyanins
which may help stave off hardening of the arteries.One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart

•Carrots

Contains Alpha-carotene (a carotenoid); fiber......look for purple carrots for additional antioxidants,
Skip carrot juice, too much concentrated sugar and zero fiber

•Avocado

Like olive oil, rich in the monounsaturated fats that may lower heart disease risk factors, high in antioxidants and potassium...for optimum nutrition combine with tomato. 
OM EZ Recipe: spread mashed avocado on toast with lemon and sea salt in place of butter-yum!

•Cruciferous Veggies, especially Cauliflower, Broccoli, Cabbage

BROCCOLI, the Diabetes Reversal Super Star!

Eat cruciferous veggies raw, steamed, roasted and for maximum nutrient density, microwaved. Don't over cook

OM EZ Recipe: Thinly slice cauliflower or broccoli, drizzle with olive oil and sprinkle with sea salt and fresh thyme, rosemary or sage, roast in a preheated 475º oven for 7-10 minutes.
Excellent chilled as a salad add in,  or tossed into cooked grains with nuts and seeds. Keeps refrigerated 3-4 days.

     

OM EZ Recipe: microwave fresh chopped broccoli 60 seconds add fresh lemon, sea salt, nuts, seeds and chopped herbs

OM EZ Recipe: Slice one pound fresh

 brussels sprouts, coat with olive oil,  good balsamic vinegar and thinly sliced red onion, 

roast 10 min @475. 

Cruciferous veggies are High in Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate;  calcium; fiber. 

•Spinach, Kale, Collard Greens

••••••••••Cruciferous Veggie Stars!

....AVOID SPINACH WHEN POTASSIUM is ELEVATED, ....Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

OM EZ Recipe: Collard Green Wrap
Dip collard green leaves into boiling water 20 seconds to soften, stuff with assorted cooked grains, veggies and herbs...great way to use leftover grains and veggies

•Sweet Potato and Purple Potato

Pairs well with cooked grains, especially quick cooking quinoa,  and plays very well with black beans, try a baked sweet potato topped with cooked black beans.....High in Beta-carotene (a carotenoid); vitamins A, C, E; fiber

 

Look for purple Peruvian and purple Okinawa potatoes are also nutrient dense, Trader Joe's

•Red bell peppers

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber...

•Asparagus

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

•Apples

contains polyphenols, powerful antioxidants that help prevent the buildup of plaque in the arteries. Highest concentrations of polyphenols are found in the skin and outer flesh. - 

•Oranges

Avoid ORANGES WHEN POTASSIUM is ELEVATED.....contains phytosterols (plant sterols), a type of fat found in nuts, seeds, fruits, and vegetables. These sterols block cholesterol from being absorbed by the cells in the intestines.
Contains Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber....research

•Tomatoes

Fresh, jarred or frozen tomatoes are fab, but avoid canned tomatoes.....Contains Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

•Squash,  especially Acorn Squash

Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium;
magnesium; potassium; fiber....

OM EZ recipe:  microwave whole squash for a few minutes to soften a bit, cut in half, drizzle with olive oil a little salt and pepper, bake 40-ish minutes at 375º

•Papaya

Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium....fresh or frozen is best

•Dark Chocolate

Reservatrol and cocoa phenols (flavonoids)... 70% or higher cocoa content....research

•Melons, Especially Cantaloupe

Contains Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

•Some Dairy/ Non Fat Greek Yogurt

organic cheeses can be a good source of protein and calcium. Add a little good quality cheese to a big chopped salad for a little decadence.
Do eliminate milk, including low fat milk which is high in sugar

•Tea

choose organic loose leaf when possible. For optimum nutritional impact, cold brew,
 OM EZ Recipe: combine a few tablespoons loose tea with one quart water, allow tea leaves to sit in filtered water for 2-3 hrs, strain and serve
Contains Catechins and flavonols (flavonoids).....One recent study found that people who drank four or more cups of green tea daily hada 20% reduced risk of cardiovascular disease and stroke....

Data From Three Million Children under 20 yrs in 5 States Shows 23% Increase in Diabetes

Jeffrey Brewer, president and CEO of JDRF, issued the following statement today in response to a new study showing an increase in T1D among young people in the United States. According to the latest SEARCH for Diabetes in Youth data by the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH), the prevalence of T1D in people under age 20 rose by 23 percent between 2001 and 2009.

“This alarming growth in T1D, if unabated, means the prevalence of the disease would double for every future generation, resulting in massive new health care spending in federal entitlement programs and the private health care market,” said Mr. Brewer. “But even as the T1D rate rises, researchers funded by JDRF and other private foundations, coupled with federal initiatives like the Special Diabetes Program, are making remarkable strides across an array of diabetes research frontiers, from treatments to reverse vision loss, to technology like the artificial pancreas, to vaccines, and to new forms of insulin. ……read more at JDRF.org

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Grilled Aubergine with Purple Onion

Eggplant and purple (red) onion may be grilled, broiled or oven roasted at 400 degrees, remove any charred skin, rough chop, add sea salt and coarse pepper. 

Serve with a squeeze of Lemon, Meyers if possible

No need to add olive oil, who needs the extra calories? 

Ready to eat as shown or mix in tahini, garlic, olive oil and  lemon juice for a fresh and fab babaganoush. 

Grill several eggplant, and other veggies, store in refrigerator for fast, and easy dinners for days.  Brown rice is great made ahead, and the perfect accompaniment to grilled or roasted veggies

Originating in India, eggplant is a berry from the nightshade family, and has been on the menu longer than history has been written. Eggplant comes in a magical array of sizes and shapes, and colors from lavenders, purples and blues, to ivory, ecru and gold. And eggplant contains an equally powerful assortment of vitamins, nutrients including copper, potassium, manganese, and thiamine (vitamin B1). Eggplant is also a good source of vitamin B6, folate, magnesium and niacin.

Eggplant is high in fiber and its low soluble carbohydrate content make them a super food for diabetics. 

Cali Buddha Winter Dinner

Crimini mushrooms tossed in rosemary, thyme, garlic and a splash of olive oil...broil 5-7 minutes.

Broiled, herbed mushrooms have a special connection with brown rice, and you need little else for a delicious dinner.  A few shavings of Parmesan may be added, and a tiny splash of Balsamic vinigar for something extra special.

Short grain brown rice simply steamed. Bring 4 cups of cold water to a boil, add a dash of sea salt and 2 cups brown rice, return to a boil, cover and reduce heat to low simmer, cook 40 minutes, and no matter how tempted you may be, DO NOT remove the lid before 40 minutes, after 40min. remove from heat and let rest 5 minutes...and it will be perfection

Baby Bamboo...asparagus is at its best simply steamed, and this can be done in the microwave in 40 seconds, the microwave works remarkebly well for vegetables and even fish, but make sure you use absolutely no plastic, ever, in the microwave, only glass. A squeeze of meyer lemon makes it complete

Purple carrots poached in fresh ginger spiked orange juice. May be poached on the stove top or the microwave. Don't over cook, they should have a nice crunch, and yes, orange or gold carrots work equally well, as do beets. 

Angou Pear, walnut, winter lettuce such as Mizuna, dried cherry, red wine vinegar macerated red onion, and Roquefort cheese combine for a heavenly salad that loves to be with brown rice

Gold Beet Salad

Winter greens, beet greens, roasted gold beets,walnuts, kidney beans,
parmesan cheese (goat cheese would be fab as well), and a simple, garlicy, Balsamic vinaigrette.

Costco has the best price on authentic Parmesan

Om Carrot, Pink Lentil, and Pistachio, Mint Salad

Pink lentils have a delicate flavor, and cook in 5-7 minutes, as opposed to the stronger flavored, longer cooking (40ish minutes) green lentils.  Do not boil pink lentils, a medium simmer, and not overcooking preserves the shape.  While the lentils cook shred carrots, Eastern purple, and yellow carrot mixed with the the traditional, Western orange carrots are fab in this salad, chop plenty of fresh mint, or basil as shown, or combine cilantro and mint,allow lentils to cool, add pistachios, chopped mint, combine with carrots, and toss with vinaigrette...enjoy!

this is also the beginning of an excellent veggie burger

Citrus vinaigrette: equal parts citrus juice, orange in particular, Extra virgin olive oil, and fresh mint, or basil, minced fresh ginger.

Carrots of many colors 

Healthy, One Pot Lusciousness

 

So easy! Brown rice, short grain is best for this dish, assorted vegetables, fresh herbs, a few small pieces of fish, and a 2 quart saucepan with a lid.  Bring 2 cups of water to a boil, add one cup of brown rice, return to a boil, add root veggies, reduce heat to a simmer and cover with lid, simmer aprox 35 minutes. ...DO NOT REMOVE LID BEFORE 35 MIN*...Turn off heat, add fish, fast cooking veggies, tofu if you have it, and fresh herbs, cover, and let stand 15 minutes-with no heat...

  serve with a splash of soy sauce and a few drops of sesame oil, or a drizzle of olive oil.

As shown with cilantro, mushrooms, eggplant, green beans, carrots, and cilantro. The above dish was prepared with a cutting board, sharp knife, and a single burner hot plate in an artist studio with no kitchen.  Ingredient cost was $6.00 using sushi grade fish, and a hand full of veggies from a local Korean market.

*The secret to steamed rice is very simple, after bringing rice and water to a boil, cover and reduce heat to low, and Do Not Remove the Lid. That's it, just that easy.